Curly hair and exercise/the gym

I have mid back length, thick curly hair. I rarely get good second day hair at the best of times (unless of course I'm not even leaving the house on the second day, in which case it's perfect) and can even have first day hair failures at odd times.

I'm slowly getting back into the gym in a serious way, ideally going back to my old ways which leave me sweaty and horrible, 3 or 4 times a week.

How do others handle this in terms of washing/co-washing/wetting etc?

I currently probably wash my hair about twice a week (tresemme naturals as a co-wash) and accept that by the third day it's fit for a ponytail only.

I have curly thick hair , I go to the gym 5 times a week in the morning .. I either have it up in a ponytail with a French braid hairband around the front , or two French plaits down each side . I sometimes clip up the sides if I need it to be down and clean for going out later that day . I only wash my hair twice a week .